Pause Front Squat with NO Bounce

Another tool for developing strength in the bottom of your Olympic Lifts, this movement also relates over to many other standard CrossFit movements like Thrusters and Wall balls.  Typically hold the bottom for 2-5 seconds each rep.  Click HERE for a demo with explanation of our basic Front Squat.


Scaling Suggestions:


High Bar Back Squat – good for when you have a squat rack available.  This will allow you to load up to heavy weight, but you will not get the same upper back strengthening


Cross-arm Grip – this will allow you to feel the weight on your shoulders and work the upper back

Mobility Suggestions:

Lots of Mobility needed for this movement!  You don’t have to do everything, just be sure to test and retest to make sure that what you are working on is improving your position!


Hamstrings:  FlossingSmash with a Lacrosse Ball


Hip Work:  GristleGroiners (Banded variation), Pigeon (Box variation), Hip PrepHip Extension with bandExternal Rotation of the Hip with Capsule Work


Rack Position:  Foam Roll LatsTricep MashT-spine SmashKeg DrillSuper Rack,Overhead Band Distraction with External RotationPVC Rack stretch on box


Ankle Mobility and Foam Roll Legs

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